[Kamara]

Hi Alex! So to start off with patella tracking issues are caused by a number of things including imbalances between the quads and hams, loose tendons or ligaments, pronation or supination or the foot and a high Q angle

There’s a lot of controversy about patella tracking so patella tracking issues isn’t usually the main cause of ‘knee pain’ there’s usually structural issues or imbalances that cause the issue.

You want to focus on strengthening exercises for your VMO especially.

If you’ve been doing prescribed physio exercises and you haven’t seen improvements within 8-12 weeks it could be that there’s another issue somewhere causing the pain/ tracking issue to reoccur.

Shockwave is something I would look into as it’s very good as a pain management tool. If you’re unhappy with the nhs physio service I would recommend going private! I don’t personally know anyone based in your area but if you’re near any ultraflex gyms they all offer shockwave under regen physio which I work at and they’re all extremely good and experienced with working alongside bodybuilders.

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[Kamara]

Hey I’d advise seeing a physio or a good sports therapist, it could be a number of things. But that’s a good place To start

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[Kamara]

I agree with rich, you could always change your split up a little? Some people are okay on 7 hours sleep but for me I’m better on it so I would see how you get on and adapt accordingly

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[Kamara]

Hello all happy Monday!

So as normal Monday check in this morning weight was down to 66.1kg which is a 1kg drop this week but I have been on deload so I think that’s abit of water and fatigue that’s dropped off! I also feel sooooo much better for the deload!

Today was the usual client check ins in a morning then clinic from 2-8pm very busy at the moment in terms of coaching and physio which is great! I like to keep myself busy ?

Still 4 more weeks to go till it’s prep time I honestly can’t wait to get started I’m soo ready to prep now! X

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[Kamara]

100% I use join in and cure coming daily ????

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[Kamara]

Jp cor is fine I’m a shake mixes very well ☺️

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[Kamara]

If it works for you I don’t see no issue

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[Kamara]

Hello all happy Sunday!! Hope you’ve all had a great weekend!!

Soooo today busy day I walked Lola & popped to see my mum then did a little bit of work. I then trained back last deload session today hopefully ?? I am feeling loads better but we shall see what boss man says at check in.

Today’s back session was really good spoke to the coach also regarding training a few things are going to ba changed and switched out plus volume will be changing a little for prep so I will post this all up tomorrow once kuba has let me know the changes were making.

This evening I popped over to my parents as it’s my mums b day tomorrow but I’ve got such a busy week with work so I thought I’d see her today ☺️ lovely chilled evening with my parents and an early night for me x

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[Kamara]

Honestly they’re not accurate enough! How you look in the mirror and feel is much more accurate

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[Kamara]

I echo what hilly has said sometimes it’s also pretty helpful to get a coach then that way they can just give you a diet plan and you know know exactly the amount of cals/ macros you’re eating you just do as they say!

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[Kamara]

Like everyone has said at 18 I wouldn’t worry as long as it’s not excessive amounts live your life enjoy time with friends ?

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[Kamara]

Don’t stress about it or over think, if they have a problem they should come say something to you if they don’t carry on as normal! Don’t let it affect you or your training! There’s nothing wrong with waiting for certain machines at all ?

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[Kamara]

If you’re getting your tan done professionally they should provide and apply glaze for you, if you’re doing it yourself buy the same brand glaze as you have tan – from past experiences they tend to work better being the same brand

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[Kamara]

Hello all! So checked in this am- looking a little deflated just due to my bad nights sleep 2 days ago. But I’m fed looking and feeling better than I did 1 more deload session then we shall see what the boss man says Monday but we should be good to go back to normal sessions ?

Session today was still really good but deloads deload so can’t wait to be back full speed!

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[Kamara]

Could be your ankle mobility or the positioning of your feet/ both

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